When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.
To get the most out of our sleep, both quantity and quality are important. Teens need at least 8½ hours—and on average 9¼ hours—a night of uninterrupted sleep to leave their bodies and minds rejuvenated for the next day. If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in school and social activities.
How Does Sleep Contribute to All of These Things?
Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.
What role does each state and stage of sleep play?
NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4
Stage 1
* Between being awake and falling asleep
* Light sleep
Stage 2
* Onset of sleep
* Becoming disengaged from surroundings
* Breathing and heart rate are regular
* Body temperature drops (so sleeping in a cool room is helpful)
Stages 3 and 4
* Deepest and most restorative sleep
* Blood pressure drops
* Breathing becomes slower
* Muscles are relaxed
* Blood supply to muscles increases
* Tissue growth and repair occurs
* Energy is restored
* Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development
REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night
* Provides energy to brain and body
* Supports daytime performance
* Brain is active and dreams occur
* Eyes dart back and forth
* Body becomes immobile and relaxed, as muscles are turned off
In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.
Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.
The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.
Sunday, December 28, 2008
Let Sleep Work for You
It's a basic necessity of life, as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don't, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. And lack of sleep due to sleep loss or sleep disorders is taking a serious toll.
The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.
Sleep Quantity and Quality Count
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same.
Sleep Needs over the Life Cycle
You Are How You Sleep
Quantity of Sleep – Sleep Deprivation has Consequences
Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths.
Why Nighttime Sleep is Important
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This "clock" in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead.
Quality of Sleep – Poor Sleep has Consequences
Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep.
States and Stages of Sleep
As we sleep, we pass through different states and stages of sleep – more likely to be experienced with continuous sleep. This "sleep architecture" follows a predictable pattern of REM (rapid-eye movement) and NREM (Non-Rapid Eye Movement) sleep throughout a typical 8-hour period. Each of these states alternates every 90 minutes.
Both states are important to experiencing quality sleep. Again, getting the right mix and enough of both REM and NREM sleep will help you maintain your natural sleep architecture and have restful and restorative sleep.
*Time spent in these states and stages of sleep varies by age.
NREM: 75% of night*
As we begin to fall asleep, we enter NREM, which is composed of Stages 1-4.
Stage 1
Light sleep; between being awake and entering sleep
Stage 2
Onset of sleep; becoming disengaged with the environment; breathing and heart rate are regular and body temperature goes down
Stage 3 & 4
Deepest and most restorative sleep; blood pressure drops; breathing slower; energy regained; and hormones are released for growth and development
REM: 25% of night
First occurs about 90 minutes after falling asleep and increases over later part of night; necessary for providing energy to brain and body; brain is active and dreams occur as eyes dart back and forth; bodies become immobile and relaxed; muscles shut down; breathing and heart rate may become irregular; important to daytime performance and may contribute to memory consolidation.
*Time spent in these states and stages of sleep varies by age.
Sleep Architecture
Getting in Rhythm to Enhance the Benefits of Sleep
Establishing a regular bed and wake time helps promote sleep by getting you in sync with your circadian clock so that you experience all of these sleep stages. Here are some additional practical tips for promoting quality sleep:
TIPS FOR GOOD SLEEP
* Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime.
* Avoid alcohol as it can lead to disrupted sleep.
* Exercise regularly, but complete your workout at least 3 hours before bedtime.
* Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub).
* Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.
If you are having sleep problems or regular daytime sleepiness, it is helpful to use a sleep diary published by the National Sleep Foundation to record your sleep patterns and the amount of sleep you get. A sleep diary helps you examine some of your health and sleep habits so that you and your doctor can pinpoint any causes of poor sleep.
Our 24/7 Society and Nature’s Clock
The Perils of Shift Work
With around-the-clock activities, our 24/7 society can keep us from allocating enough time for sleep or put us on irregular schedules. Feeling sleepy is a common experience, particularly for over 20 million American shift workers. The body never adjusts to shift work! Working nontraditional schedules is a risk for on-the-job accidents and car crashes. It is often difficult to get quality sleep during the day and support from others is important. To help themselves adapt, shift workers can follow the sleep tips at left and create a good sleep environment at home during non-working hours.
Jet Lag Shifts Your Sleep Schedule
As many Americans travel across time zones for business or leisure, they also experience jet lag, which puts them in conflict with their natural sleep patterns. The shift in time and light forces the brain and body to alter from its normal pattern and adjust to the new time zone. Try to shift your sleep and wake times gradually to the new schedule a few days before you leave home and adopt the sleep/ wake cycle of your destination upon arrival.
When to Talk to Your Doctor
Our slumber can be plagued by over 80 known sleep problems and disorders. It is important to talk to your doctor or a sleep specialist as these can be diagnosed and are treatable. If you are having difficulty sleeping, be sure to maintain a sleep diary and complete the following NSF sleep assessment tool:
How's Your Sleep?
CHECK IF ANY OF THE FOLLOWING APPLY TO YOU:
* Snore loudly
* You or others have observed that you stop breathing or gasp for breath during sleep
* Feel sleepy or doze off while watching TV, reading, driving or engaged in daily activities
* Have difficulty sleeping 3 nights a week or more (e.g., trouble falling asleep, wake frequently during the night, wake too early and cannot get back to sleep or wake unrefreshed)
* Feel unpleasant, tingling, creeping feelings or nervousness in your legs when trying to sleep
* Interruptions to your sleep (e.g., nighttime heartburn, bad dreams, pain, discomfort, noise, sleep difficulties of family members, light or temperature)
This tool and the Sleep Diary can be found on NSF’s Web site. Using both tools and reading the NSF sleep sheet, Sleep Talk with Your Doctor, will help prepare you for your visit with your doctor. Some of the more common sleep disorders include:
* Circadian Rhythm Disorders— The complex biological "clock" in humans sometimes breaks down. In delayed sleep phase syndrome, the "clock" runs later than normal. The sufferer often cannot fall asleep before 3 or 4 a.m. and cannot "wake" before noon. In advanced sleep phase syndrome, a person falls asleep early, for example at 7 or 8 p.m. and wakes at 3 or 4 a.m., and is unable to fall back asleep.
* Insomnia is a sleep problem experienced by over 50% of Americans, according to the 2002 NSF Sleep in America poll, who report difficulty falling asleep, frequent awakenings, waking too early and having trouble getting back to sleep, and waking unrefreshed. Insomnia can be short or long-term and may be due to stress, an underlying medical or psychiatric problem such as depression, a loss or poor sleep/health habits.
* Sleep apnea sufferers actually stop breathing for several seconds, waking up hundreds of times per night, snorting and gasping for air. Sleep apnea is most common in men and overweight people. Untreated, it's linked to high blood pressure and an increased risk of heart attack and stroke.
* Persons with narcolepsy experience "sleep attacks" that can occur at any time. Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." When falling asleep or waking up, sufferers also may experience brief paralysis and/or vivid images and sounds.
* Those with restless legs syndrome (RLS) have unusual sensations in the legs (and sometimes arms) that disturb sleep. Only movement brings relief. Individuals may also experience periodic limb movement disorder, PLMD, or a jerking of the legs during sleep.
* Sleepwalking, a tendency to get up and wander about while asleep, is most common in children and tends to run in families. Protect the sleepwalker by keeping doors and windows locked.
* Sufferers of sleep terrors often scream or fight but have no memory of the event the next day.
Treatments for sleep disorders may include medication, light therapy, continuous positive airway pressure (CPAP) devices, and scheduled naps.
When Sleepiness Equals Danger
Even occasional sleeping problems can make daily life difficult. Lack of sleep can make you irritable and impatient, have trouble concentrating, and you could become a dangerous driver. According to a 1997 NSF poll, Sleeplessness, Pain and the Workplace, sleep loss costs U.S. employers an estimated $18 billion in lost productivity. And the National Highway Traffic Safety Administration (NHTSA) conservatively estimates that vehicle crashes due to driver fatigue cost Americans $12.5 billion per year in reduced productivity and property loss. The greatest cost? More than 1,500 people die every year in fatigue-related crashes. Those with untreated sleep problems are at increased risk for these crashes.
Getting Help
Most sleep disorders can be successfully treated or controlled once properly diagnosed. Sleep disorders centers are staffed by physicians and other medical professionals with specialized training in sleep medicine. They will ask you detailed questions about your sleep problems and may monitor your sleep overnight before recommending a specific treatment. Contact the National Sleep Foundation (NSF) for more information on sleep, sleep disorders and links to organizations and sleep centers. You can also obtain a variety of publications online or by joining the NSF, including a free Sleep Diary.
The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37%) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.
Sleep Quantity and Quality Count
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same.
Sleep Needs over the Life Cycle
You Are How You Sleep
Quantity of Sleep – Sleep Deprivation has Consequences
Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths.
Why Nighttime Sleep is Important
Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This "clock" in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead.
Quality of Sleep – Poor Sleep has Consequences
Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep.
States and Stages of Sleep
As we sleep, we pass through different states and stages of sleep – more likely to be experienced with continuous sleep. This "sleep architecture" follows a predictable pattern of REM (rapid-eye movement) and NREM (Non-Rapid Eye Movement) sleep throughout a typical 8-hour period. Each of these states alternates every 90 minutes.
Both states are important to experiencing quality sleep. Again, getting the right mix and enough of both REM and NREM sleep will help you maintain your natural sleep architecture and have restful and restorative sleep.
*Time spent in these states and stages of sleep varies by age.
NREM: 75% of night*
As we begin to fall asleep, we enter NREM, which is composed of Stages 1-4.
Stage 1
Light sleep; between being awake and entering sleep
Stage 2
Onset of sleep; becoming disengaged with the environment; breathing and heart rate are regular and body temperature goes down
Stage 3 & 4
Deepest and most restorative sleep; blood pressure drops; breathing slower; energy regained; and hormones are released for growth and development
REM: 25% of night
First occurs about 90 minutes after falling asleep and increases over later part of night; necessary for providing energy to brain and body; brain is active and dreams occur as eyes dart back and forth; bodies become immobile and relaxed; muscles shut down; breathing and heart rate may become irregular; important to daytime performance and may contribute to memory consolidation.
*Time spent in these states and stages of sleep varies by age.
Sleep Architecture
Getting in Rhythm to Enhance the Benefits of Sleep
Establishing a regular bed and wake time helps promote sleep by getting you in sync with your circadian clock so that you experience all of these sleep stages. Here are some additional practical tips for promoting quality sleep:
TIPS FOR GOOD SLEEP
* Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime.
* Avoid alcohol as it can lead to disrupted sleep.
* Exercise regularly, but complete your workout at least 3 hours before bedtime.
* Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub).
* Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.
If you are having sleep problems or regular daytime sleepiness, it is helpful to use a sleep diary published by the National Sleep Foundation to record your sleep patterns and the amount of sleep you get. A sleep diary helps you examine some of your health and sleep habits so that you and your doctor can pinpoint any causes of poor sleep.
Our 24/7 Society and Nature’s Clock
The Perils of Shift Work
With around-the-clock activities, our 24/7 society can keep us from allocating enough time for sleep or put us on irregular schedules. Feeling sleepy is a common experience, particularly for over 20 million American shift workers. The body never adjusts to shift work! Working nontraditional schedules is a risk for on-the-job accidents and car crashes. It is often difficult to get quality sleep during the day and support from others is important. To help themselves adapt, shift workers can follow the sleep tips at left and create a good sleep environment at home during non-working hours.
Jet Lag Shifts Your Sleep Schedule
As many Americans travel across time zones for business or leisure, they also experience jet lag, which puts them in conflict with their natural sleep patterns. The shift in time and light forces the brain and body to alter from its normal pattern and adjust to the new time zone. Try to shift your sleep and wake times gradually to the new schedule a few days before you leave home and adopt the sleep/ wake cycle of your destination upon arrival.
When to Talk to Your Doctor
Our slumber can be plagued by over 80 known sleep problems and disorders. It is important to talk to your doctor or a sleep specialist as these can be diagnosed and are treatable. If you are having difficulty sleeping, be sure to maintain a sleep diary and complete the following NSF sleep assessment tool:
How's Your Sleep?
CHECK IF ANY OF THE FOLLOWING APPLY TO YOU:
* Snore loudly
* You or others have observed that you stop breathing or gasp for breath during sleep
* Feel sleepy or doze off while watching TV, reading, driving or engaged in daily activities
* Have difficulty sleeping 3 nights a week or more (e.g., trouble falling asleep, wake frequently during the night, wake too early and cannot get back to sleep or wake unrefreshed)
* Feel unpleasant, tingling, creeping feelings or nervousness in your legs when trying to sleep
* Interruptions to your sleep (e.g., nighttime heartburn, bad dreams, pain, discomfort, noise, sleep difficulties of family members, light or temperature)
This tool and the Sleep Diary can be found on NSF’s Web site. Using both tools and reading the NSF sleep sheet, Sleep Talk with Your Doctor, will help prepare you for your visit with your doctor. Some of the more common sleep disorders include:
* Circadian Rhythm Disorders— The complex biological "clock" in humans sometimes breaks down. In delayed sleep phase syndrome, the "clock" runs later than normal. The sufferer often cannot fall asleep before 3 or 4 a.m. and cannot "wake" before noon. In advanced sleep phase syndrome, a person falls asleep early, for example at 7 or 8 p.m. and wakes at 3 or 4 a.m., and is unable to fall back asleep.
* Insomnia is a sleep problem experienced by over 50% of Americans, according to the 2002 NSF Sleep in America poll, who report difficulty falling asleep, frequent awakenings, waking too early and having trouble getting back to sleep, and waking unrefreshed. Insomnia can be short or long-term and may be due to stress, an underlying medical or psychiatric problem such as depression, a loss or poor sleep/health habits.
* Sleep apnea sufferers actually stop breathing for several seconds, waking up hundreds of times per night, snorting and gasping for air. Sleep apnea is most common in men and overweight people. Untreated, it's linked to high blood pressure and an increased risk of heart attack and stroke.
* Persons with narcolepsy experience "sleep attacks" that can occur at any time. Strong emotions sometimes bring on a sudden loss of muscle control called "cataplexy." When falling asleep or waking up, sufferers also may experience brief paralysis and/or vivid images and sounds.
* Those with restless legs syndrome (RLS) have unusual sensations in the legs (and sometimes arms) that disturb sleep. Only movement brings relief. Individuals may also experience periodic limb movement disorder, PLMD, or a jerking of the legs during sleep.
* Sleepwalking, a tendency to get up and wander about while asleep, is most common in children and tends to run in families. Protect the sleepwalker by keeping doors and windows locked.
* Sufferers of sleep terrors often scream or fight but have no memory of the event the next day.
Treatments for sleep disorders may include medication, light therapy, continuous positive airway pressure (CPAP) devices, and scheduled naps.
When Sleepiness Equals Danger
Even occasional sleeping problems can make daily life difficult. Lack of sleep can make you irritable and impatient, have trouble concentrating, and you could become a dangerous driver. According to a 1997 NSF poll, Sleeplessness, Pain and the Workplace, sleep loss costs U.S. employers an estimated $18 billion in lost productivity. And the National Highway Traffic Safety Administration (NHTSA) conservatively estimates that vehicle crashes due to driver fatigue cost Americans $12.5 billion per year in reduced productivity and property loss. The greatest cost? More than 1,500 people die every year in fatigue-related crashes. Those with untreated sleep problems are at increased risk for these crashes.
Getting Help
Most sleep disorders can be successfully treated or controlled once properly diagnosed. Sleep disorders centers are staffed by physicians and other medical professionals with specialized training in sleep medicine. They will ask you detailed questions about your sleep problems and may monitor your sleep overnight before recommending a specific treatment. Contact the National Sleep Foundation (NSF) for more information on sleep, sleep disorders and links to organizations and sleep centers. You can also obtain a variety of publications online or by joining the NSF, including a free Sleep Diary.
Immune System Works Better at Night
A good night's sleep really does a sick body good, new research says.
Stanford University research with fruit flies reveals that the immune system fights invading bacteria the hardest at night and the least during the day. The findings were to be presented Sunday at the American Society for Cell Biology annual meeting, in San Francisco.
"These results suggest that immunity is stronger at night, consistent with the hypothesis that circadian proteins up-regulate restorative functions such as specific immune responses during sleep, when animals are not engaged in metabolically costly activities," Stanford researcher Mimi Shirasu-Hiza said in a news release issued by the conference organizers.
Circadian rhythm paces the human body as well as the fruit fly, running internal clock's time for eating and rest every day.
The researchers noted that previous experiments with flies found that bacterial infection threw off the insects' circadian rhythm, and not having this internal clock working properly made them highly susceptible to infection.
In this experiment, the researchers infected the flies with two different bacteria at different times of day or night. Those infected at night were more likely to survive than those infected during the day. The researchers also detected low "phagocytic" activity -- the body's innate immune response -- in flies with a corrupt circadian clock.
Stanford University research with fruit flies reveals that the immune system fights invading bacteria the hardest at night and the least during the day. The findings were to be presented Sunday at the American Society for Cell Biology annual meeting, in San Francisco.
"These results suggest that immunity is stronger at night, consistent with the hypothesis that circadian proteins up-regulate restorative functions such as specific immune responses during sleep, when animals are not engaged in metabolically costly activities," Stanford researcher Mimi Shirasu-Hiza said in a news release issued by the conference organizers.
Circadian rhythm paces the human body as well as the fruit fly, running internal clock's time for eating and rest every day.
The researchers noted that previous experiments with flies found that bacterial infection threw off the insects' circadian rhythm, and not having this internal clock working properly made them highly susceptible to infection.
In this experiment, the researchers infected the flies with two different bacteria at different times of day or night. Those infected at night were more likely to survive than those infected during the day. The researchers also detected low "phagocytic" activity -- the body's innate immune response -- in flies with a corrupt circadian clock.
Physician assistant (PA)
Physician assistants (PAs) are health professionals who practice medicine under a doctor's supervision in medical and surgical settings. They can perform routine examinations, order laboratory work and X-rays, prescribe medications, and counsel people about their health.
Physician assistants attend an accredited 2-year program after at least 2 years of college. After graduating, they are eligible to take the Physician Assistant National Certification Examination (PANCE).
Physician assistants attend an accredited 2-year program after at least 2 years of college. After graduating, they are eligible to take the Physician Assistant National Certification Examination (PANCE).
Nurse practitioner (NP)
Nurse practitioners (NPs) are registered nurses (RNs) who have advanced education and clinical training. They can perform physical examinations, diagnose and treat health problems, order lab work and X-rays, prescribe medications, and provide health information.
Nurse practitioners may specialize in the care of children (pediatric nurse practitioner), older adults (geriatric nurse practitioner), people of all ages (family nurse practitioner), or people with mental health problems (psychiatric nurse practitioner).
Nurse practitioners are licensed by the state in which they practice. Most nurse practitioners are nationally certified in their specialty area.
Nurse practitioners may specialize in the care of children (pediatric nurse practitioner), older adults (geriatric nurse practitioner), people of all ages (family nurse practitioner), or people with mental health problems (psychiatric nurse practitioner).
Nurse practitioners are licensed by the state in which they practice. Most nurse practitioners are nationally certified in their specialty area.
Pediatrician
Pediatricians are medical doctors who specialize in the care of children.
Pediatricians can treat children with any type of problem, or they may specialize in specific areas, such as:
* Adolescent medicine (conditions and diseases common to teenagers).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Developmental disorders (behavior, communication, and mental disorders in children).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Infectious disease (complex infections).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
Pediatricians can be board-certified through the Board of Pediatrics, which is recognized by the American Board of Medical Specialties.
Pediatricians can treat children with any type of problem, or they may specialize in specific areas, such as:
* Adolescent medicine (conditions and diseases common to teenagers).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Developmental disorders (behavior, communication, and mental disorders in children).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Infectious disease (complex infections).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
Pediatricians can be board-certified through the Board of Pediatrics, which is recognized by the American Board of Medical Specialties.
Internist
An internist is a medical doctor who specializes in the care of adults. People might choose an internist as their primary doctor for regular checkups and for treating illness.
Internists can further specialize in:
* Adolescent medicine (conditions and diseases common to teenagers).
* Allergy, or immunology (immune system diseases).
* Cardiac electrophysiology (problems with the heart's electrical system).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Critical care medicine (the care of people who are in an intensive care unit, or ICU).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Geriatric medicine (conditions and diseases in older adults).
* Hematology (diseases of the blood and blood system).
* Infectious disease (complex infections).
* Interventional cardiology (procedures to diagnose and treat heart disease).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
* Pulmonology (lung diseases such as asthma, emphysema, and pneumonia).
* Rheumatology (immune system diseases and diseases of the joints).
* Sports medicine (the treatment of injuries to the bones, muscles, joints, tendons, or ligaments that result from physical activity).
Internists can be board-certified by the Board of Internal Medicine, which is recognized by the American Board of Medical Specialties.
Internists can further specialize in:
* Adolescent medicine (conditions and diseases common to teenagers).
* Allergy, or immunology (immune system diseases).
* Cardiac electrophysiology (problems with the heart's electrical system).
* Cardiology (diseases and conditions of the heart and blood vessels).
* Critical care medicine (the care of people who are in an intensive care unit, or ICU).
* Endocrinology (diseases of the endocrine glands, which regulate hormones).
* Gastroenterology (diseases of the digestive system).
* Geriatric medicine (conditions and diseases in older adults).
* Hematology (diseases of the blood and blood system).
* Infectious disease (complex infections).
* Interventional cardiology (procedures to diagnose and treat heart disease).
* Nephrology (diseases of the kidney and urinary system).
* Oncology (cancer).
* Pulmonology (lung diseases such as asthma, emphysema, and pneumonia).
* Rheumatology (immune system diseases and diseases of the joints).
* Sports medicine (the treatment of injuries to the bones, muscles, joints, tendons, or ligaments that result from physical activity).
Internists can be board-certified by the Board of Internal Medicine, which is recognized by the American Board of Medical Specialties.
Family medicine physician Provided by: VIP HOME HEALTH CARE
Family medicine physicians, also called family practice physicians, are medical doctors who specialize in the total health care of the individual and the family. After four years of medical school, they complete an additional three-year residency program.
Family medicine physicians can diagnose and treat a variety of health conditions and diseases for people of all ages and both sexes. They may further specialize in another area of medicine, such as the care of older adults (geriatric medicine) or people who have sports injuries (sports medicine).
Family medicine physicians can be board-certified by the Board of Family Practice, which is recognized by the American Board of Medical Specialties.
Family medicine physicians can diagnose and treat a variety of health conditions and diseases for people of all ages and both sexes. They may further specialize in another area of medicine, such as the care of older adults (geriatric medicine) or people who have sports injuries (sports medicine).
Family medicine physicians can be board-certified by the Board of Family Practice, which is recognized by the American Board of Medical Specialties.
Influenza - When To Call a Doctor
When To Call a Doctor
Call 911 or other emergency services if:
Related Articles
* Influenza - Topic Overview
* Should I get a flu shot?
» More treatment Articles
* A baby younger than 3 months has a high fever.
* You are having trouble breathing or feel very short of breath.
* You have a severe headache or stiff neck and are confused or having trouble staying awake.
Call your doctor if:
* You have an extremely high fever.
* Your fever lasts for longer than 3 days.
* You are finding it harder and harder to breathe.
* Wheezing develops.
* New pain develops or pain localizes to one area, such as an ear, the throat, the chest, or the sinuses.
* Symptoms persist in spite of home treatment.
* Symptoms become more severe or frequent.
Watchful Waiting
In most healthy people, the flu will go away in 5 to 7 days, although fatigue can last much longer. Although you may feel very sick, home treatment is usually all that is needed. If it is flu season, you may just want to treat your symptoms at home. Watch closely for symptoms of a bacterial infection, such as nasal drainage that changes from clear to colored after 5 to 7 days and symptoms that return or get worse.
Early treatment (within 48 hours of your first symptoms) with antiviral medications may reduce the severity of influenza. However, it is not certain whether antiviral medications can prevent serious flu-related complications.3 Babies, older adults, and people who have chronic health problems are more likely to have complications from the flu, and they may need to see a doctor for care beyond home treatment. Also, not all antiviral medicines work against all strains of the flu. Talk to your doctor if you think you may need an antiviral medicine.4
Call your doctor if you think your symptoms are caused by something other than the flu.
Who To See
These doctors can diagnose and treat the flu:
* Family physician
* Internist
* Pediatrician
* Nurse practitioner
* Physician assistant
A doctor who specializes in treating infectious diseases may be needed if the diagnosis is not clear or if severe complications develop.
To prepare for your appointment, see the topic Making the Most of Your Appointment
Call 911 or other emergency services if:
Related Articles
* Influenza - Topic Overview
* Should I get a flu shot?
» More treatment Articles
* A baby younger than 3 months has a high fever.
* You are having trouble breathing or feel very short of breath.
* You have a severe headache or stiff neck and are confused or having trouble staying awake.
Call your doctor if:
* You have an extremely high fever.
* Your fever lasts for longer than 3 days.
* You are finding it harder and harder to breathe.
* Wheezing develops.
* New pain develops or pain localizes to one area, such as an ear, the throat, the chest, or the sinuses.
* Symptoms persist in spite of home treatment.
* Symptoms become more severe or frequent.
Watchful Waiting
In most healthy people, the flu will go away in 5 to 7 days, although fatigue can last much longer. Although you may feel very sick, home treatment is usually all that is needed. If it is flu season, you may just want to treat your symptoms at home. Watch closely for symptoms of a bacterial infection, such as nasal drainage that changes from clear to colored after 5 to 7 days and symptoms that return or get worse.
Early treatment (within 48 hours of your first symptoms) with antiviral medications may reduce the severity of influenza. However, it is not certain whether antiviral medications can prevent serious flu-related complications.3 Babies, older adults, and people who have chronic health problems are more likely to have complications from the flu, and they may need to see a doctor for care beyond home treatment. Also, not all antiviral medicines work against all strains of the flu. Talk to your doctor if you think you may need an antiviral medicine.4
Call your doctor if you think your symptoms are caused by something other than the flu.
Who To See
These doctors can diagnose and treat the flu:
* Family physician
* Internist
* Pediatrician
* Nurse practitioner
* Physician assistant
A doctor who specializes in treating infectious diseases may be needed if the diagnosis is not clear or if severe complications develop.
To prepare for your appointment, see the topic Making the Most of Your Appointment
Monday, December 15, 2008
How Sex Addiction is Affecting Your Life
This month, gossip blogs and celebrity magazines were rocked with the news that Californication star David Duchovny checked into rehab for sex addition.
Previous reports suggested that Duchovny was struggling with an addiction to Internet pornography and cybersex, but more recent rumors maintain that actual physical infidelity occurred. (However, just because Duchovny created a television series in which his fantasized writings turned into actual dalliances, we can't assume this infidelity manifested in his real life as well. Until we receive proof to the contrary, let's assume that he kept his pants on, unlike the main character he dreamt up and plays everyday.)
That being said, most couples would agree (rightfully so) that cybersex addiction can be just as devastating and hurtful as an actual affair, and it is becoming a growing concern in our tech-savvy society. According to a study released by Stanford University, 25 million Americans visit cybersex sites 1-10 hours per week, while 4.7 million Americans visit cybersex sites more than 11 hours per week.
What does the growing presence of available Internet pornography and cybersex mean for modern relationships?
Communication is required. Couples need to discuss what they consider infidelity within the confines of their relationship. For instance, is it okay for your partner to look at online pornography? Does it matter if you are present, or can he/she be free to surf solo without fear of you taking offense? Is it permissible for your partner to contact other people via the web for cybersex? Whatever you and your partner decide, agree to keep the honesty intact when accessing the web.
Consider the amount of time the cyber world takes away from your relationship. Even if you and your partner decide that cyber play is permissible, be aware of how much time you are spending on the Internet. If you are devoting more time to online erotica and virtual strangers than you are to your partner, then something is amiss. This can also be a sign of a cybersex addiction, particularly if you feel helpless to control your time online.
Secrets are a warning sign. When secrecy creeps into your "innocent" Internet play, it means that there is a problem. Whether you are hiding from your partner how much time you spend on the Internet, the sites you visit, or the people you talk to online, you are creating an environment for infidelity and relationship breakdown.
If you think that cybersex activity has become more than just a passing hobby, don't despair. Cybersex addiction can be treated, and your partner can help you through this difficult time. Click on this link for resources and treatment options. Cybersex addiction (and all sex addiction) can be just as devastating as drug/alcohol addictions, and most people need a system of support to stop their destructive behavior. Ask for help -- you will be so happy you did.
Previous reports suggested that Duchovny was struggling with an addiction to Internet pornography and cybersex, but more recent rumors maintain that actual physical infidelity occurred. (However, just because Duchovny created a television series in which his fantasized writings turned into actual dalliances, we can't assume this infidelity manifested in his real life as well. Until we receive proof to the contrary, let's assume that he kept his pants on, unlike the main character he dreamt up and plays everyday.)
That being said, most couples would agree (rightfully so) that cybersex addiction can be just as devastating and hurtful as an actual affair, and it is becoming a growing concern in our tech-savvy society. According to a study released by Stanford University, 25 million Americans visit cybersex sites 1-10 hours per week, while 4.7 million Americans visit cybersex sites more than 11 hours per week.
What does the growing presence of available Internet pornography and cybersex mean for modern relationships?
Communication is required. Couples need to discuss what they consider infidelity within the confines of their relationship. For instance, is it okay for your partner to look at online pornography? Does it matter if you are present, or can he/she be free to surf solo without fear of you taking offense? Is it permissible for your partner to contact other people via the web for cybersex? Whatever you and your partner decide, agree to keep the honesty intact when accessing the web.
Consider the amount of time the cyber world takes away from your relationship. Even if you and your partner decide that cyber play is permissible, be aware of how much time you are spending on the Internet. If you are devoting more time to online erotica and virtual strangers than you are to your partner, then something is amiss. This can also be a sign of a cybersex addiction, particularly if you feel helpless to control your time online.
Secrets are a warning sign. When secrecy creeps into your "innocent" Internet play, it means that there is a problem. Whether you are hiding from your partner how much time you spend on the Internet, the sites you visit, or the people you talk to online, you are creating an environment for infidelity and relationship breakdown.
If you think that cybersex activity has become more than just a passing hobby, don't despair. Cybersex addiction can be treated, and your partner can help you through this difficult time. Click on this link for resources and treatment options. Cybersex addiction (and all sex addiction) can be just as devastating as drug/alcohol addictions, and most people need a system of support to stop their destructive behavior. Ask for help -- you will be so happy you did.
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